Hands under feet (hold)
Padahastasana
Yogaeasytimedno equipment
Standing forward fold with feet hip-width apart in which the palms are slid under the soles (palms up, toes reaching the wrist creases) and the torso folds onto the legs with the head between the knees, elbows bending out.
How to do it
- From Big toe pose (feet hip-width, legs straight), lift onto the toes slightly and slide the hands under the feet, palms facing up, until the toes touch the wrist creases.
- Lower the feet so their whole weight rests on the palms; heels stay down on the hands.
- Inhale: straighten the arms and lift the chest, flat back, gaze forward.
- Exhale: bend the elbows out to the sides and fold, bringing the torso onto the thighs and the head toward/between the knees.
- Legs straight; gaze to the nose. Hold several breaths, then inhale up to half lift.
Muscles worked
polpacci, lombari, avambracci, femorali